Gochujang Sauce: Friend Or Foe On Keto?

Gochujang is a Korean fermented pepper paste that is commonly used as a condiment in Korean cooking. It is made from hot chilli pepper flakes, glutinous rice, fermented soybeans, and salt. While it is a tasty addition to many dishes, it is not keto-friendly due to its high sugar content. However, there are keto-friendly alternatives and recipes available that use sugar substitutes and different ingredients to create a similar flavour profile.

Gochujang nutritional information

Gochujang is a spicy Korean fermented pepper paste. It is made from a blend of rice, water, corn syrup, red pepper powder, salt, soybean, alcohol, wheat extract, and other ingredients. A serving of gochujang contains 47g of total carbohydrates, 5g of dietary fibre, and 12g of added sugars.

While traditional gochujang is not keto-friendly due to its high sugar and carbohydrate content, there are keto-friendly alternatives and recipes available. These alternatives typically substitute or reduce the amount of sugar and carbohydrates in the recipe, making it suitable for those on a ketogenic diet.

One such recipe for a keto-friendly gochujang includes ingredients like gochugaru Korean hot pepper powder, rice wine vinegar, and sugar-free maple syrup. This variation still captures the fermented quality of traditional gochujang while significantly reducing the carbohydrate content.

Another recipe for keto gochujang wings suggests using a small amount of brown sugar replacement in the glaze, along with other ingredients like gochujang, soy sauce, sesame seed oil, and Shaoxing wine. This recipe emphasises the minimal impact of the small amount of glutinous rice in gochujang on a low-carb diet.

Overall, while traditional gochujang may not align with keto diet restrictions, there are creative alternatives and recipes available that allow individuals to enjoy the flavour of gochujang while adhering to their dietary preferences or requirements.

Gochujang alternatives

Gochujang is a Korean chilli paste that can be tricky to find outside of Asian markets and specialty stores. It is made from fermented soybeans, rice flour, and red pepper powder. If you're looking for alternatives to gochujang, there are several substitutes that can help you achieve a similar flavour profile. Here are some options to consider:

• Sriracha is a Thai hot sauce that is easily accessible and similar in texture and heat level to gochujang. However, it lacks the sweetness of gochujang, so consider adding some sugar when using it as a substitute.
• Chilli Garlic Sauce is a Chinese condiment with a thick consistency and plenty of garlic flavour and chilli heat. As it doesn't contain any sweetener, balance out the flavours with some sugar or honey when using it in recipes that call for gochujang.
• Hoisin Sauce is a staple in Chinese cooking, made from ingredients such as soybeans, vinegar, and sugar. It has a sweet-savoury taste profile similar to gochujang but is generally less spicy, so you may need to add more chilli flakes or hot peppers for extra heat.
• Harissa Paste is made from ground chillies, cumin, coriander, and other spices, giving it an earthy, spicy flavour profile. The addition of tomato paste adds sweetness and rounds out the savoury notes, making it a good substitute for gochujang.
• Korean Red Pepper Flakes (Gochugaru) provide all the spice needed without the added sugars found in traditional gochujang. They are a great last-minute substitute and can easily be incorporated into marinades, dressings, soups, and stews.
• Miso Paste is not an exact substitute, but it can add a similar umami flavour and depth to dishes. Mix it with chilli flakes, soy sauce, and sugar to create a paste similar to gochujang. Adjust the amounts of each ingredient to your desired taste and spice level, keeping in mind that miso paste is saltier than gochujang.
• Tahini Paste and Soy Sauce make for a delicious gochujang sauce substitute when combined in equal parts. The creamy texture and nutty undertones of tahini pair well with the salty umami notes of soy sauce.
• Chimichurri Sauce and Honey Mixture is another great combination for a gochujang substitute. Chimichurri is made from fresh herbs, olive oil, vinegar, garlic, and lemon juice, and blending in a small amount of honey creates a mixture that closely resembles the taste and smell of gochujang.
• Tomato Paste and Hot Pepper Mixture can provide a unique culinary experience by replicating the original gochujang flavour while also allowing for experimentation with different types of hot peppers.
• Doenjang is a Korean soybean paste with a similar fermented flavour profile to gochujang but without the spiciness. It can be used as a substitute in recipes such as stews, soups, and marinades, but additional spices or seasonings may be needed to achieve the desired flavour.

Gochujang as a marinade

Gochujang is a spicy Korean fermented pepper paste that can be used as a marinade for chicken, beef, or pork. It has a unique combination of sweet, spicy, and savoury flavours. The paste offers a healthy amount of lingering heat while adding subtle sweetness and umami flavour from fermented soybeans.

When using gochujang as a marinade, it is important to score the meat before adding the marinade. This will help the marinade penetrate the meat and skin, intensifying the flavour. It is also recommended to let the meat sit at room temperature for an hour before cooking to remove the chill.

• 3 tablespoons of gochujang
• 3 tablespoons of rice wine vinegar
• 2 cloves of garlic, minced
• 2 teaspoons of dried minced onion
• 2 teaspoons of dried or fresh chives

All the ingredients can be whisked together and stored in an airtight container in the refrigerator for up to two weeks. This marinade can be used as a base, and additional ingredients can be added to enhance the flavour, such as soy sauce, sesame oil, honey, or fish sauce.

For example, to make a gochujang marinade for chicken, you can combine the following ingredients:

• 8 chicken thighs, fat trimmed
• 2 cloves of garlic, minced
• 2 heaping tablespoons of gochujang paste
• 1/4 cup of soy sauce
• 1 dash of fish sauce
• 1 teaspoon of cracked black pepper

Whisk all the ingredients together, add the chicken thighs to a sealable bag, and pour in the marinade. Refrigerate overnight, then cook the chicken according to your desired method.

Gochujang is a versatile marinade that can be adjusted to your taste preferences. It is a great way to add a unique flavour to your meat dishes and elevate your cooking.

Gochujang in Korean cuisine

Gochujang is a staple in Korean cooking and one of the primary Korean seasoning and flavouring ingredients. It is a spicy-sweet fermented chile paste that is traditionally homemade and fermented for many months, and sometimes years. The paste is made from gochugaru (coarsely ground Korean chile powder), fermented soybean powder, glutinous rice syrup, and salt.

Gochujang is not typically eaten on its own, but rather used as an ingredient to season and flavour a wide range of dishes or made into various sauces. It is commonly used in Korean dishes like bibimbap, soondubu jjigae, tteokbokki, and several types of bulgogi, as well as sauces and a number of stews.

• In sauces and marinades for grilled meats, such as Korean-style fire chicken (bulgogi) and grilled pork ribs
• In spicy stews like soondubu jjigae and buddae jjigae
• In bibimbap, a Korean rice and veggie dish
• In tteokbokki, a Korean dish of stir-fried glutinous rice cakes in a gochujang-based sauce
• In kimchi, a traditional Korean side dish, to add spice and funkiness
• In Korean barbecue sauce, mixed with the fermented soybean paste doenjang, garlic, scallions, and toasted sesame oil and seeds
• In stir-fried dishes like anchovy banchan and dakbokkeumtang
• In pancakes, such as crispy bulgogi-filled scallion pancakes

Making keto-friendly gochujang

Gochujang is a fermented Korean chilli paste made from glutinous rice, fermented soybeans, red chilli pepper flakes, and salt. It is often used in Korean recipes and has a bold sweet, spicy, and umami flavour.

However, traditional gochujang is not keto-friendly due to its high carbohydrate content. For every 100 grams of gochujang, there are 44.44 grams of net carbohydrates. This can easily disrupt the balance of carbs in a keto diet, which typically recommends a daily carb intake of below 50 grams.

To make keto-friendly gochujang, you can use the following recipe:

Ingredients:

• 1/4 cup miso (use chickpea miso for a soy-free option) (68g)
• 1/4 cup Korean red pepper flakes (gochugaru) (20g)
• 2-3 tbsp sugar-free maple syrup (adjust according to taste preference)
• 2 tsp rice wine vinegar (not "seasoned")
• 1/3 cup water (80ml)

Instructions:

• Whisk all the ingredients together in a small saucepan over low heat.
• Continue cooking and whisking occasionally until everything is combined and the sauce thickens, which should take about five minutes.

This keto-friendly gochujang is a great way to add a spicy kick to dishes like bibimbap, Korean BBQ, or other rice and veggie bowls. It can also be used as a dipping sauce or slathered onto veggie burgers.

Remember, when making keto-friendly substitutions, it's important to prioritise your specific dietary goals and make conscious, informed food choices.

Frequently asked questions